Body scan

For the mind · 8 min · level: easy

Eight minutes of attention to the body from the feet up — change nothing, only notice.

What it gives

• Relaxation before sleep
• Noticing the tension carried all day
• Attention meeting the body

Steps

1. Posture30 s

   Sit or lie down comfortably, eyes closed. A few calm belly breaths.

2. Feet and legs2 min

   Bring attention to the feet: warmth, weight, contact with the ground. Slowly move up the shins and thighs, tensing or relaxing nothing on purpose.

3. Pelvis and belly90 s

   Feel the support under the pelvis, the belly moving with the breath. If there is tension — simply note it.

4. Chest and back90 s

   The breath in the chest, the shoulder blades, the lower back. The back is the part forgotten during the day: stay in it a while.

5. Arms1 min

   Shoulders, elbows, hands, fingers. Notice where effort is held, and let it be.

6. Face and head1 min

   Jaw, eyes, forehead, the back of the head. This is usually where the least noticed tension lives.

7. The whole body30 s

   Feel the body as a whole, from feet to crown, in one breath. Open your eyes when you are ready.

Caution

Lying down is fine. If you fall asleep — that is a result too, especially in the evening.